The Livy Method Podcast - Livy Method Day 15 - Fall 2025

Episode Date: September 22, 2025

Gina Livy's Facebook Lives from The Livy Method Fall 2025 Support Group hosted on Facebook. This is a recording of the Day 15, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodfall2025.In this episode, Gina builds on the basics and gets real about what it actually means to keep showing up and stay consistent with your goals. She kicks things off by reframing boredom as a positive sign—proof that routine is setting in and your body is starting to respond. Then it’s all about maximizing: how your food choices work together to support fat loss, why nighttime eating might not be about hunger at all, and what signals to look for when your body’s in detox mode. Plus, she breaks down the concept of food noise and how simply noticing it can help you shift it.To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy, and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams for my 91-day weight loss program. With a combination of daily lives, guest expert interviews, and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on ACAST, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music.

Well, hello, happy Monday. Welcome to Week 2 of the program. Okay, so first of all, I'm tired today. I was away on the weekend. It's raining. I just feel like staying in bed all day. I am feeling like I drank too much, which I absolutely did. I was not planning on drinking at all this weekend.

But on my way to Arizona, my plane had a little bit more than turbulence. I thought I was going to die. And so that led me to drink some scotch. And then from there, it was just the best time, not just at the conference. I was there with, you know, some brilliant women at the Women in Dentistry Conference. It was incredible. And then I drank more than I normally drink and I am feeling bloated and tired. And so it wasn't the weekend that I thought. It was an incredible weekend. Physically, I don't feel so hot. Drinking leads to eating lots of chips and guacamole.

And I'm just feeling like I can barely get my eyes open. I want to stay in bed all day. That's me. Now it's your turn. How are you feeling? Am I excited about this week, though? Yes, I am. I love week two.

Week two is enough time to start feeling the changes that you've been making ad up. Now, I'm not talking about the scale. I'm talking about you've been showing up for two weeks. Maybe you had a weekend where you were eating on or doing all the things, but you know you can make a difference in how you feel. Two weeks is given the body time to start to calm down from the food plan and the choices that you make. So if you do find yourself indulging, your body is going to bounce back a lot quicker. Two weeks is enough time to help you understand the things that you specifically need to focus. focus on and work on and work through. We're talking maximizing this week because it's all the other things that you can do. I know if you haven't seen it yet, make sure you check out the

guidelines for this week. Consistency is really key. Okay. It's the food plan. Same food plan prep week, same food plan. Same food plan. Now, if you're starting to be bored with that, good. I want you to be bored. Board means routine. People will say things like, well, if I'm bored, I'm not going to stick with it. Well, you probably never were anyway. And I know that might be harsh, but you're not going to be motivated every day. No one's motivated every day to do the things that you're going to need to do. No one's motivated to go to work every day. I love my job. Love it, love it, some days I'm just not motivated. So you've got to really have a really strong why. So if you're saying things like, I'm starting to get bored with this food. If I don't, you know, if I don't spruce it up

or if, you know, you don't help keep me motivated, I'm never going to make it to the end. You want to start thinking about your why and remind yourself why you signed up. What your goal is, yes, that's the end result. But what is motivating you to show up every day, especially when you don't feel like showing up every day? So that consistency is starting to create boredom, which is good. It means the body's coming down. Routine is the foundation of change. So this gives you an opportunity to start thinking about the mental stuff.

and also the capacity to be starting to think about other ways that you can support your journey. I was walking down here and Kim gave me some questions that people had. Speaking of questions, load them up. I'm going to get to them some questions people had. And people were talking about how they were afraid that eating more carbs was going to get in the way of reaching their goals. I'm going to just try to find it and pull it out. And I was like, hmm. It's not, like, what would be more detrimental to getting to, for getting in a way of your goals would be eating at night.

Eating at night, your body needs time away from processing and digesting food. It needs time to repair and rebuild and regenerate rejuvenate. It needs time to detox and release fat. And eating at night really messes with that. And it's not the calories. That's not it. It's that your body can't get that deep sleep. Especially if you're stressed, cortisol levels.

next day if you're tired you don't get the sleep and messes with your insulin it's like it's it's probably one of the most important things you can do so if you're stressing about having carbs which your body needs carbs and I'm talking bread and pasta I'm talking um rice quinoa potatoes your starches um your squashes I don't know if I said potatoes but if you're not giving your body what it needs during the day chances are you're snacking at night And so I wouldn't worry about carbs during the day. I would be more concerned about eating at night. And so we look at eating at night is kind of this extra kind of thing.

But to me, that's more detrimental. So you want to make sure you're eating enough during the day so that you are not snacking at night. So maximizing is things like sleep. It is managing your stress. It's also working hand in hand with your health care provider. So we've created a list if you missed it. But today we're talking about maximizing your food choices. And that's things like, are you eating breakfast or not? Right. Yeah, like, you don't have to have breakfast, but it's a benefit to have breakfast and starting your day higher in protein. Are you worried about eating carbs, but you're still, you're not having like your rice is in kinawas, but you're having breads and pastas, right? Brads and pasta is like processed foods. And some people can eat them and lose weight, no problem, but some people are a little bit more sensitive to that. So, so maximizing this week, all about the routine of the food plan is calming down. It gets you, uh, gives you, uh, gives you,

you the opportunity to look at other things that you can do to get you to your goal a lot quicker. All right, I want to get into a couple other things that Kim wanted to talk about. She says, members are noticing they're having a hard time getting the leafy greens into lunch and dinner. Yeah. So leafy grains, I mean, they're not, unless you're having a salad, sauteed spinach, chop them up, put them, put them in your soups and stews or your chili. That's a good one. I put some spinach in my chili, but I don't like the big chunky stuff. So I just cut it up. So you don't have to think of having a salad. Just want to get those leafy greens in there. And they can just be sprinkled here and there. I'm not talking you have to eat a whole

bowl of green leaves every day for lunch and dinner, right? But incorporating them hugely beneficial. So don't overthink that one. Don't overthink that one. Pretend like you're trying to hide them for kids if you don't really like them. Healthy fats. Members are wondering if they should bump up healthy fats. So 30% of your diet should be carbohydrates, energy foods. So those are your vegetables. They are your fruits. They are your potatoes, your quinoa's, your healthy carbs. They're also your, your, they also carbohydrates that are in foods as well that you're eating, not like straight up carb, carb, carbs. 30% of your diet should be protein.

And we're not into counting. We're not into counting. We're not into counting. 30% should be protein and then 30% fat, right? You do want to make sure that you're getting enough fat in your diet, but the right kind of fat and primarily those omega-3s. And they come from primarily fish, also like flax and there are other sources to get it. to get them in as well. So it's not necessarily the amounts of fat is where your fat is

coming from. So this is where you don't want to be having all your fat coming from your saturated fat, which is okay fat. That becomes good fat when you have enough of the really great in your omega-3 fats. We have that list. You might have missed it on proteins, carbs, and fats that outline the different types of fats if you're looking to get them in. You can also add a supplement in terms of omega-3 as well. That's something we're going to talk to Dr. Paul about. You do want to make sure you're getting enough. But I think you just want to make sure that you are not trying to do low fat or no fat. That's where the problem is. So for example, if you do have a side salad, use a, you know, great, good quality dressing, nuts, seeds, avocados, try to get in fish every

now and then. What was the other one? Potatoes, bumping up healthy fats. Worried about adding too much when it comes to hemp hearts, pumpkin seeds, and avocado. Yes. So that good fat doesn't make you fat. So I guess it's like what's the worry that you are getting too much is the sources. So anything like this, the ham parts, pumpkin seeds, avocado, all really great sources of fat. As opposed to, I'm not saying that there's anything wrong with dairy fat, for example, but that's more of a saturated fat, meat and dairy fat saturated fat. And so this would come down to making sure you're getting the right type of fat at the end of the day.

I think that's it. Otherwise, you guys are in pretty good shape. Eating at night, definitely people are still having a hard time with that. Try to hide those leafy greens or saute them or something. Don't worry about getting the carbohydrates in. Add them in. If you're eating a salad every day and it's not giving what you want, chances are it's not what your body wants.

So maybe switch it up. Nighttime snacking is a habit for me as a reward system after a good day or an emotional stressful day. yeah right yes night time let me read that again night oh here's nina talking about how she roast cabbage that's a good one night time snacking is a habit for me as a reward system after a good day or an emotional stressful day this is why this is so hard because you need food to survive yet we use food for so many things we use food to celebrate i had it got a promotion i did this or whatever your kid did well in school. Let's go celebrate. Yay. Right. To show love. Hi, I baked you this.

I baked you these. Someone brings something in. Some people, that's their love language. To bond, to commune, to hang out with people and chat and eat and just feel like you're just, you know, love is in the room and you're not alone in life. Hab it, yes. I'm used to having something every day at a certain time. I have dinner. I have dessert. I have dinner. I have something sweet um i sit down and watch a movie i have some popcorn or a treat reward is a big one too reward is i've done something amazing so i deserve this um we're going to have sander a lea on on thursday and you know she says things like if it's if it's if it's if you're using food as a reward then you should be able to eat it and then just move on afterwards and not even give it a

second thought, why did I eat that? Oh my God, I ruined everything. You go to bed thinking about how you had this thing you shouldn't have. You wake up the next day. And if the scale isn't down, oh my goodness, why did I do that? Then you punish yourself the next day. So if that reward is not bringing you joy, then that's not it. That's not it, right? A reward maybe would be something else, like maybe taking time for yourself or having a nice bath or indulging into your favorite book or quiet like you you have to figure out okay so what why am I rewarding myself or feel deserving of a treat that I'm then going to feel me feel bad about having and that that's like not an easy thing um also triggers so the trigger I saw you see something and it reminds you so I for example

cannot every time I see gray's anatomy I want red wine and I want chips sour cumin onion chips because when I was a young mom, that was my me time on a Thursday night. And so that holding the wine and eating the chips was like, that's my quiet time. That was my me time. And when I had four kids, raised them by myself, I didn't have a lot of meat time. That was my time. And to this day, even though I haven't watched Grey's Anatomy in like years, anytime I see it, kids are watching it, commercial, whatever, chips and wine.

That's my kind of trigger. And then there is the coping, the stress. because when you can't really eat and think at the same time, right? So when something's on your mind or you're stressing about something, you just want to take your mind off of it. So really understanding what that is about is really huge. Now, you can come to that understanding and still keep doing it. And this is why you can't let it go. You have to understand, okay, why did I have that thing? So let's say last night you had something that you didn't really want to have. Rewind to your day or your weekend. What happened? So for me, right, I planned on going to this conference, not drinking anything because I was feeling pretty fantastic and great, wasn't even like concerned about it. Then I felt like I almost died in a plane. And then I went to my coping mechanism, which was give me some scotch. And then scotch led me to, you know, this and that and all the next thing. And then the next day, it was like I went all day long. And then I was at, they had the wine after and I was still feeling a little shaken up. So I had some wine. So that's what happened.

me. Could I have cope with that a lot better? Yeah, but was interesting. And I said to my friend Sonia is that we were kind of in the airport and I had to get on the plane again. So I should have done some deep breathing exercises maybe. I called Tony, but all I did was end up crying. Like in the moment that was the best that I could do. And so I kind of can't be upset at myself because something happened to me that I didn't expect and hadn't really had happened before. And so then it kind of really through me. So understanding, so then I cannot feel so hard on myself, okay, Gina, right? It's understandable. There are certain circumstances. Like if you keep eating at night and then you keep waking up and it's really working towards your goals, like that's a one-off,

like that weekend was a one-off, right? You're going to have those. But if it's a routine thing, that's where you got to start thinking like what's, what can I do differently to switch up my routine? Maybe brush your teeth, go for a walk after dinner. Like what is it, right? So we're going to get more into that. We're going to be working through that as we go. Let me finish. I'm going to read this one more time because this is a big one because I think not eating at night is like one of the like the key things that you can do. Night snacking is a habit for me as a reward system after a good day or an emotionally stressful day. 12, uh, 12 night streak of no snacking. Yes. You probably feel freaking fantastic. One slip up on Saturday, but I count that as a win as I felt like garbage the next day.

yes, this, this, this, this, this. And sleep with shit, recognizing this is half the battle of overcoming the shitty habit. This is so true. And this is what you have to do. So you can try to, so you can try to not eat at night. And you don't have to love that. You can be bitchy and crabby and whiny about it. I want something to eat. Ah, I hate this. Ah, you don't have to be like, oh my God, let's meditate. And this is amazing. Do what you can. And then catch the feels. you probably felt fantastic 12 days you probably felt like oh my goodness i'm feeling like there's some momentum here i feel really good i love that you felt like shit afterwards sometimes we just feel like shit all the time so we don't really notice how our choices are affecting us and so you were able to

actually catch the feels of this is what happens when i don't eat at night and this is what happens when i do eat at night and then you're like oh yeah okay this is amazing and so it might take you a while to get back, but then you'll get, you're not always going to never eat at night again. And the whole point isn't for you to never eat at night again. It's for you to be able to lose the weight in a way that you're going to be able to maintain so that if you do want to have a choice and you eat something at night, you're not berating yourself hours afterwards. It's not really going to affect the scale. Right. So I enjoy my lemon water in the morning and I've started trying apple cider vinegar with hot water, but I noticed my teeth are hurting a lot more. I think this happened from the

lemon juice and is hard on the enamel. I brush my teeth with sensidine, but this is starting to hurt. Does anyone else notice that? So, so some people have just have sensitive teeth and your doctor might, uh, dentist might suggest that you don't, and this is all citrus foods. So you probably should also shy away from lemonade, orange juice, tomatoes, citrus. So having your lemon water in the morning or apple cider vinegar is really no different is that some people's teeth are more sensitive to it. And if that's you, you don't have to take the lemon water, apple cider vinegar. It definitely is not make her break. Some people can drink lemon water, me, apple cider vinegar, lemon water. I don't have any problems with my teeth or my enamel whatsoever. Some people just

have more sensitive teeth in general. And that's not, like I said, that's not specific to lemon water and apple cider vinegar. You should also be shying away from any type of citrus foods when it comes to your teeth. So if you think you have an issue with that, talk to your doctor about, your dentist about it, they will let you know if you should avoid it or not. Some people still, like they'd like to drink it from a straw. You don't want to be brushing your teeth right after either. It could also be like if you're, I don't know if you're using warm water. I know for me anything cold water on my teeth in the morning is making my,

it's not the apple cider vinegar or lemon water, cold water in the morning will kind of sensitive to my teeth. So I would also like, here's a thing. And I love that you ask this question, but if something is going, on with you that it just feels a little off with you. Nothing we do is make or break, right, at the end of the day. There's always alternatives. And you never want to, like, judge what you're doing by asking everybody else, right? Hey, is anyone else noticing this? Because if you are noticing it, that's enough right there. And you don't want other people to be, oh, yeah, no, I'm fine. So then you

keep doing something that doesn't really work so well for you. Like, apple cider vinegar and lemon water can be great for a digestive system as stimulating your digestive system. Some people notice it really helps them with heartburn. It really helps them with acid reflux could be a game changer. With other people, they notice it's the opposite. It actually is not making it better at all. So it's really about what's working for you. And if something is off or not working for you, just leave it.

And then maybe you can come back to it later or whatever, right? So I just want to say nothing is make or break. There's always some alternative there. I am struggling so much with getting my water in this time around. I find it hard to find bathrooms all the time. So there's a couple of things that can really help with this. One, it's getting hydrated. So if you're not actually fully hydrated,

it can keep sending you to the bathroom, like what it seems like every few minutes. So one, it's normal to go to the bathroom when your body's in detox and your weight is dropping. You will find yourself going to the bathroom more often. Sipping on your water, not guzzling it, and getting it in the morning, and spreading it out through the day, that'll help prevent you from running to the bathroom

as often as sometimes we do when we start drinking more water. So that's a tip right there. Get on it early, sip, spread it out throughout the day. And then maybe that's just your situation where you can't get it in at certain times because you are finding that you have to find a bathroom, then you're kind of getting used to working it in when you can get it in, right? So this is what maximizing is. Maximizing is, okay, I need to get my water in, but I can't always get it in. So, but the other things that you're doing can help offset anything that you can't do, right? Because all, it's going to be so many things adding up to build that momentum and get you closer to your goals or any one thing, whether it's apple cider vinegar or your water or whatever that is.

Maybe you're a shift worker. You're not getting as much sleep. So that, that helps stuff. These are things that you can do in combination that will offset any one thing that you can't do. I eat my dinner late. I started making my dinner in the afternoon because by five I would get anxious about making dinner and I would end up eating dinner around eight. Yes, too late. Yes. Exactly. So this is taking a look at your life too and being like, okay, what's going on in my life that I maybe need to start shifting? And maybe you're noticing you're so busy all day long that

you're skipping your meals and snacks so you don't have time to eat. But then you have to say to yourself, okay, you're important. Your body needs to get energy from somewhere. If you don't give it the fuel that it needs, it's going to keep utilizing your fat and it's just going to reinforce the need for your fat. So if you ever want to reach your goal, you're going to have to do something about that. So that's a big part of where we are. That's why the routine and consistency with food is really key because then you can really see what else you got going on and really what's factoring into your journey. People will say, oh, I don't know what's going on with the scale. I'm doing all the things. I'm like, tell me the things that you're doing. Well, I'm following the food plan. I'm

eating all the meals and snacks. I'm drinking the water. And I'm like, okay, what's going on in your life, in your environment, stress levels? What are you doing for movement? Right. So this is sort of where that that you want to get really consistent with that food plan sooner rather than later and make that almost like just automatic and routine. That's the quickest way. So that part is really important, but it's really the rest of it that you're that you're going to be working through. That's going to help you not just lose the weight, but be able to maintain it in the end. Happy autumn from Carbon Alberta. Hello. Are we officially autumn? Is that where we're at now? Is that where we're at? Hit a new low in the third program yesterday. Was that point four today,

but mentally fine. As I know it's just the increase is temporary. This is the biggest learning I've learned. Yeah. So what's happening on that scale, so normal for your weight. to go up before it drops and then after so this is really key for when that scale does start to move and I'm glad that you brought this up because it's normal for your weight to go up and then it'll start coming down and then it might come up again and you think oh that's it like I'm not losing any more weight when in reality you should always assume your weight is dropping like three to five days after you see a drop because your weight can be up and down at the same time and speaking of water when your body's in detox and your weight is dropping, water tends to not be as appealing.

So people will do all the things to get the scale to move. And then when the scale starts to move, you're kind of like, you just, you're like, okay, maybe you start pulling back on your food and eating less. You're not drinking your water, whatever that might be. Because with detox, you also sometimes don't feel so great. So you can support your body in detox. And this goes back to the post that we posted during prep week. So if you haven't seen it yet, supporting the body in detox is all about when that weight starts to drop, what can you do to support the body? Now, we don't need to make your body detox. It does that on its own, making sure you're getting enough sleep, making sure you're not eating at night, making sure you're getting your water in. That can help support the body in that.

But it's normal for the scale to go down and then go back up. It doesn't mean that your weight still isn't dropping. Probably your body's retaining water to keep that scale moving. So that's really important because it's so easy to see that drop, get excited. And then the next day, it's up. and you're like oh fuck and so your whole attitude changes so you kind of like you're like oh this isn't working rather than oh great my body is still focused on dropping what can I do to help it right understanding that is really key I found that my bad snacking and eating habits come from not wanting to make a decision or have to think about preparing a meal yeah absolutely absolutely right it's a this is where you're realizing how food is part of your life and this is where

being prepared can definitely help too. But, you know, sometimes we put pressure on ourselves to do all these fancy things when just, you know, a little goes a long way. So this is what you've got to figure out about yourself, but your food plan. Are you someone who gets inspired by recipes and loves switching things up? Or are you someone who just like it easy, peasy and needs that, you know, just simplicity. Trying to figure that out. I've realized my comfort go-to, also realizing I think it's a habit every Monday night to relax I find this so comforting. I eat popcorn. Yeah, you look forward to it. You realize it's not about the popcorn. It's going to take a drink of my coffee. It's not about the popcorn. It's about what

the popcorn represents and means to you. Right? I mean, popcorn's yummy. Don't get me wrong. But it's not about that. Your body doesn't need the popcorn. It's not like your body's like you need the popcorn. You probably not hungry either. is like, this is maybe how you're, this is just how you've learned to relax, your association to relax, you time, celebration time, gear yourself up for the week time. So it's not about the popcorn. I was with Greg, I was with Greg. You guys know Greg from Bathorium. He's going to be coming on talking about self-care. If you don't know Greg, he owns this company called Bathorium. And he's all about your nighttime ritual, especially with your bath. And listening to him, he's in love

with baths. And it's just like it's a whole ritual to him in all the best ways. It's routine. If you don't like the word ritual, then you can use a routine. But that was his celebration of himself at the end of a day is to really indulge in a bath. Now, maybe bath isn't your thing. Your indulgment could be reading a book, listening to a podcast, going for a walk. Your indulgment could be calling a friend. And so this is where you have to look at is my routine serving me? Is this serving me? Now, is some popcorn on a Monday going to like, do you know, I don't know that popcorn on a Monday is going to stop you from reaching our goals, but how you feel Tuesday might if you're not getting the sleep that you need. And again, the whole goal is for you to lose your

weight in a way that you can enjoy, you can have your popcorn on a Monday, right? And have it not affect your weight. And if you want to indulge in a popcorn on Monday, that's not a big deal. to me, we do use food to indulge. That's not the problem. To me, the problem is the aftermath and the guilt and the punishing ourselves when we do have the food. And when you're trying to reach a goal, when you're not getting the sleep and, you know, that obviously just slows you reaching your goal. So, you know, I don't know that that's the end of the world, but maybe try to find a different routine.

I know I cannot eat the greener vegetables raw. that ends up in a painful gut. I will need to see what I can do with some of these if they are cooked, all trial and error. So if you have a hard time eating raw vegetables, probably your digestive system could use a little help. We're going to talk to Dr. Paul tomorrow about probiotics, prebiotics, digestive bitters, things that can actually help with digestion, especially if you've had your gallbladder

removed. That can make you more sensitive to some of the fats that you're consuming. That can, you're missing that extra cup of bile that dumps in there to have. So this is where strengthening your digestive system can be the go-to as well rather than taking or eliminating foods. But yeah, if you're finding that something isn't working for you or causing you a digestive upset, why is that? Right?

If you keep eating cheese and you keep feeling bloated, chances are you might want to minimize, think about the cheese. We're going to get into talking about four reasons why your weight can be slower to move. It's way too soon to know if you're dealing with any of these issues. But inflammation is a big one. And inflammation can be tied to food sensitivities, food allergies, yes, but also food sensitivities. Others are gut issues, what's going on with your gut, especially your microbiome and, of course, hormones as well. So we're going to get into that.

Hi, Lois, my first live session. Hello, good morning. Let me see if I can scroll down here. Lots of comments today. I'm struggling with food noise. Hi, Kristen. And the food, the noise is all about me needing sugar or something outside of the plan. Sometimes the noise is so loud, I can't stop.

Then I get in the cycle of giving up. I can't do it. Today, however, is a new day and I just washed my weekly lettuce. Okay, I love this. First of all, let's talk about food noise. I mean, this is one of the game changes with the GLP ones, the weight loss medications that people are talking about, is they don't have that food noise. They also can have no connection at all to food, which I don't know that that's the best thing

either, but you can add, so food noise is the way that your brain has been wired and how you think about food, right? Your next meal, you're not even finish your first meal, you're thinking about your next meal, you're constantly consumed by your thoughts. I remember this. What am I going to eat? What am I not going to eat? I remember walking to work in the morning and going through my day, okay, what am I going to eat? What am I not going to eat? When I get to my, you know, place to work in in the morning, I get to the coffee shop, I'm not going to order the muffin or the scone. I'm just going to get the coffee and I'm going to whatever. I get there and I'm in the line and I'm struggling. Should I have it? Should I have a little la la la la. Get up. Can I have my coffee? Can I have my muffin?

Okay. I'm just going to eat the top of my muffin. And then I'm eating the top of my muffin. Well, I blew it. I ate the top of the muffin. I must eat the whole muffin. Right. And then I starve myself. I teach them at robust classes. Then I start start myself for lunch. I'm hungry. Oh my God. Okay. Don't eat that muffin this morning. Like I'm not going to eat at this. What am I going to have? Why do I eat this? It's just like it's all freaking consuming. It's the way your brain has been wired or food. Some people goes back pretty deep, pretty far, and goes pretty deep. And you can break that. This is the conversation we have with Dr. Beverly David. It just, it's that neuroplasticity, your brain is meant to change and break patterns and behavior, but you have to be aware of it.

So that's the biggest thing. So the fact that you are aware is huge. That is enough. That's enough. And so that's what I mean. We eat the food because we're rewarding ourselves. And then we forget or treat ourselves, reward ourselves, treat ourselves, we forget the aftermath, the onslaught, a verbal assault that we put ourselves through, and then the depriving and the punishing the next day. And so this is that really vicious cycle. And so that's where you have to train your brain to think differently around your food. So I eat the thing and I'm like, okay, oh my God, I ate that, I ruined everything. No, first of all, I caught the fact that I'm doing that, right? I this is not ruining anything i i you know i'm not a failure just because i had this let me why

did i have this i got triggered i had a stressful day is there anything i could have done differently right i didn't ruin anything if you call yourself names be like no i am i'm i'm i'm committed i am smart i am start throwing some nice words at yourself so it's just it's training your brain some people's brains are wired in a way that's very harsh on them, especially if the way you were raised, right? So it really is recognizing what is happening up here. That's why routine, follow the plan, not your mood, right? Follow the plan, honor your mood.

So that's why that consistency is there no matter what you do. So if you're doing the things that you need to do, okay, you can deal with nighttime snacking as a one-off, right? Because you've still done everything that you needed during the day, then you can really go into why is that happening? This is why I'm not a fan of let it go. Yesterday is a new day, and I love that. I love that.

Who doesn't love a fresh mindset? I love with fresh three-month, 91-day program. I love that, too. I love that. But you're never going to make the change unless you notice the change. And this is why your thoughts, and we're going to end it today, your thoughts and your feelings are insight into the things that you need to work on and work through.

So that is, like, it's the big feels. It's not the food. It's the big feels. It's the hard things. It's the struggle and then naming the struggle. That's your ticket. That's your ticket to success at the end of the day. Thanks for joining me this morning. Thanks for bearing with me. I'm a little all over the place. I'm tired because I'm hung over from my three-day bender. I'm going to go drink some water. I'm going to go move my body on the treadmill. I'm going to make sure I got my food's all ready to go today. I got a recoup. I got a recoup. Get back into the zone. Have a fantastic day, everyone. I hope you're excited about the week. Great lineup of guests. Dr. Paul Herckel talking supplements tomorrow. Sandra Alia is just brilliant.

She's going to, whether you feel like you have food addiction issues or not, that's not, that's not it. It's a bigger conversation for everyone. Dr. Jennifer Zelvitzky might be a little bit nuanced. If menopause isn't relevant to you, you might not be as interested in the conversation on Thursday. But even if menopause isn't relevant to you, maybe you're not there yet. after it that that conversation will still be relevant um even if it's really not relevant to you maybe you have someone close to you that it is relevant so it's good to understand um and then greta podletsky's going to join us on thursday and do some fun of fall salad so great week ahead take a minute deep

breath where you at how you're feeling what do you need for this week uh reach out for help we're here for you have a fantastic day if you didn't if i didn't get to your question i'm sure i didn't many of them pop it on the question of the day page the team will answer over Okay, bye, everyone. Thanks. Where do I got to go? I'm forgetting where I am and what I'm doing.